30 Day Shoulder Mount: Day 26
Duration: 00:01:38 Today is a full rest day, but I thought today is a great time to share my Visualization video! How’s the program been…
Author: Veena
30 Day Shoulder Mount: Day 25
Duration: 00:48:36 Today you’ll start with the Ball core workout, move on to shoulder conditioning and finish with Shoulder mount practice! Pro tip: I’ve listed…
30 Day Shoulder Mount: Day 24
Duration: 00:40:59 Today you’ll train upper body and flexibility. Please note that I’ve replaced the Middle splits routine with a more time-saving list of stretches…
30 Day Shoulder Mount: Day 23
Today is a rest day, but if you’re feeling motivated to work on something, use the Flowmotion routine to gently stretch your hard-working muscles. Pro…
30 Day Shoulder Mount: Day 22
Duration: 00:31:47 Today you’ll work towards developing more strength for the shoulder mount, starting with the shoulder mount strength routine. Then you’ll work through two…
30 Day Shoulder Mount: Day 21
Duration: 00:39:53 Today is a rest day and I decided to share my RANT to remind you that caring for your body is just as…
30 Day Shoulder Mount: Day 20
Duration: 00:38:58 Today you’ll start with the Ball core workout, then it’s time for some pole work, and you’ll finish with Shoulder mount tuck DRILL…
30 Day Shoulder Mount: Day 19
Duration: 00:28:32 Today you’ll strengthen your upper body and core starting with the Pull-up strength routine, then you’ll work on the REPS I have listed,…
30 Day Shoulder Mount: Day 18
Duration: 00:29:35 Today you’ll be recovering by doing some muscle release (massage) and light stretching using the Flowmotion routine. Pro tip: I want to remind…
30 Day Shoulder Mount: Day 17
Duration: 00:39:49 Today you’ll warm-up with the Shoulder mount strength routine before moving on to the Middle splits training. Pro tip: As I mentioned, not…
30 Day Shoulder Mount: Day 16
Duration: 00:36:56 Today you’ll have the option to work on the shoulder mount from standing! However, if you don’t feel ready, continue working from the…
30 Day Shoulder Mount: Day 15
Duration: 00:25:25 Today is a full rest day, but I’ve included my pole massage routine you can use for some much-needed relaxation and recovery.
30 Day Shoulder Mount: Day 14
Duration: 00:35:38 Today you’ll warm up, then work on building strength and continue to practice your Shoulder mount from the floor. Pro tip: If by…
30 Day Shoulder Mount: Day 13
Duration: 00:29:26 Today I’ve swapped out the listed warm up for my new Pull up routine to help you build more strength in your lats,…
30 Day Shoulder Mount: Day 12
Today is a full rest day, but I’ve included the tips for Shoulder Mount video again if you’d like to take more notes, now that…
30 Day Shoulder Mount: Day 11
Duration: 00:25:41 Today you’ll be building strength in your legs and abs, then finish with massaging and flexibility training to gain! Pro tip: If you…
30 Day Shoulder Mount: Day 10
Duration: 00:41:02 Today, I’ve swapped out the old shoulders and abs routine for my Hard core ball workout. You can continue to work on the…
30 Day Shoulder Mount: Day 9
Duration: 00:26:12 Today is another rest day. Take this opportunity to do some massaging and enjoy the Flowmotion routine, keeping in mind you’re gently stretching…
30 Day Shoulder Mount: Day 8
Duration: 00:36:37 Today you’ll warm up with the Shoulder mount strength routine before moving on to scapula work and pole tricks, then you’ll revisit the…
30 Day Shoulder Mount: Day 7
Duration: 00:42:04 Today you’ll be targeting the whole body! You’ll start with the Yoga block workout, then move on to the individual REPS videos before…
30 Day Shoulder Mount: Day 6
Duration: 00:26:11 Today is a rest day and I’ve shared my tips for Shoulder mount again if you’d like to take notes to prepare for…
30 Day Shoulder Mount: Day 5
Duration: 00:24:54 Today you’ll work on building strength again and practice the Caterpillar, which is an important aspect of the Shoulder mount because it allows…
30 Day Shoulder Mount: Day 4
Duration: 00:26:22 Today is a rest day and I’ve included some self-care, massage videos in today’s lesson playlist. Pro tip: Remember to go light with…
30 Day Shoulder Mount: Day 3
Duration: 00:35:18 Today you’ll strengthen the lower body starting with the yoga block routine, which by the way is great for helping you improve your…
30 Day Shoulder Mount: Day 2
Duration: 00:12:21 Today is a full rest day! I’m sharing my tips for shoulder mounts video so you’ll have an opportunity to take notes preparing…
30 Day Shoulder Mount: Day 1
Duration: 00:43:11 Today you’ll begin training building block (fundamental) tricks to develop the necessary strength and skill for a safe shoulder mount! Spinning pole students,…
30 Day Shoulder Mount: Welcome
Welcome to the Shoulder Mount program. In this video I’ll cover what you’ll need to know before getting started. I’ll also provide you with important…
Shoulder Mount Technique Options
STRENGTH BUILDING Drills – Length 4:00 – Items needed: Pole This is a drill video demonstrating different options that can be used for shoulder mounts.…
Shoulder Mount Strength Routine
STRENGTH BUILDING – Length 13:00 – Items needed: Pole This routine is part of my 30 day shoulder mount program, but it can be used…
Tips For Shoulder Mounts [LIVE LESSON]
In this video you’ll learn tips and suggestions to help improve your Shoulder mounts. I’ll also demonstrate options for hand placement and leg positions too.…
Yoga Block Lower Body Workout LIVE LESSON
STRENGTH BUILDING – Length 25:00 – Items needed: Yoga block This workout can be used as a warm-up or as a complete lower body training…
30 Day Flow: Day 30
Duration: 00:30:34 Congratulations! You’ve completed this program! To finish, today you’ll practice two combos and two routines. Pro tip: I want to end with a…
30 Day Flow: Day 29
Duration: 00:17:31 Today is an active rest day where you’ll revisit how to point your foot and then it’s time to practice all four of…
30 Day Flow: Day 28
Duration: 01:21:43 Today you’ll revisit my pole tricks flow class and finish with the tracing and edge work choreography! Choose the area/tricks you feel need…
30 Day Flow: Day 27
Duration: 00:54:23 Today you’ll revisit my second class, pole flow. Just as you did yesterday, if there is an area you’d like to skip over…
30 Day Flow: Day 26
Duration: 01:14:12 Today you’ll revisit my flow class and the “You and Me” choreography. Your duration for today will vary depending on whether you skip…
30 Day Flow: Day 25
Duration: 00:06:28 Today is a rest day but I thought it would be interesting to share my tips on how to add or remove spinning…
30 Day Flow: Day 24
Duration: 00:37:52 Today’s drill is all about floor work but you’ll also practice a few fun heels slides using different grips. You don’t need heels…
30 Day Flow: Day 23
Duration: 00:35:16 Today you’ll work toward improving leg lines with the micro bend routine and then you’ll revisit the tracing and edge work choreography. If…
30 Day Flow: Day 22
Duration: 01:04:03 Today you’ll revisit my Flow class. If you don’t need help finding the rhythm, you can skip this section. Pro tip: The class…
30 Day Flow: Day 21
Duration: 00:25:15 Today is a full rest day. If you’re feeling in need of some self-care, use the pole massage routine.
30 Day Flow: Day 20
Duration: 00:29:18 Today you’ll have some fun working with combos, but first you’ll start off by learning a new piece of choreography which will focus…
30 Day Flow: Day 19
Duration: 01:15:38 Today you’ll revisit the Pole tricks flow class and I’d like to remind everyone that the time will vary depending on your level.…
30 Day Flow: Day 18
Duration: 00:11:53 Today is a rest day, but I’ve included the walking meditation video as it’s a noteworthy method of training your brain to become…
30 Day Flow: Day 17
Duration: 00:20:55 Today is all about flowing and vibing with your body waves. You’ll start off by learning body waves with a leg wave, hopefully…
30 Day Flow: Day 16
Duration: 00:34:49 Today you’ll start with training your leg lines before moving on to practicing your foot action while walking and dancing. You’ll practice this…
30 Day Flow: Day 15
Duration: 01:15:38 Today your duration will vary depending on your level. Those who are high intermediate and advanced levels will use the entire lesson. If…
30 Day Flow: Day 14
Duration: 00:09:55 Today is a full rest day for my beginners or anyone who does not invert. Pro tip: If you are a human that…
30 Day Flow: Day 13
Duration: 00:18:42 Today you’ll begin to familiarize yourself with the Static pole routine, “You and Me”. Before that you’ll warm up then work on the…
30 Day Flow: Day 12
Duration: 00:54:23 Today it’s time to revisit the Pole Flow class. Just follow along and enjoy exploring your body’s unique ways of finding movement and…
30 Day Flow: Day 11
Duration: 00:13:31 Today is a rest day. However, I’ve shared the two routines you’ll be working with as you progress through this program. Don’t do…
30 Day Flow: Day 10
Duration: 00:40:47 Today you’ll be working on getting up and down using your pole and at the end you’ll follow along with the flow drill.…
30 Day Flow: Day 9
Duration: 00:27:21 Today you’ll work on improving your leg lines using the micro bend routine, then it’s time to practice using proper foot action when…
30 Day Flow: Day 8
Duration: 00:54:23 Today you’ll work with a new class which is about an hour long and it will bring the dance aspect of pole to…
30 Day Flow: Day 7
Duration: 00:20:40 Today is a full rest day as we’ve done a lot over the past week! I’ve included two different kinds of flow pole…
30 Day Flow: Day 6
Duration: 00:24:24 Today you’ll have the opportunity to practice what you’ve learned so far by working with two combos after warming up and doing a…
30 Day Flow: Day 5
Duration: 01:04:03 Today you’ll revisit the no pole flow class where you’ll practice 5 key elements of finding your own flow. Remember, the first half…
30 Day Flow: Day 4
Duration: 00:14:06 Today is a quick day, and don’t worry—even though I’m covering inverts, no one will actually be inverting today. However, everyone will be…
30 Day Flow: Day 3
Duration: 00:39:42 Today you’ll learn more about tapping into your own flow and work on a few drills to help improve posture both with and…
30 Day Flow: Day 2
Duration: 00:39:05 Today you’ll start with training your leg lines before moving on to learning about foot action while wearing heels, you’ll practice this a…
30 Day Flow: Day 1
Duration: 01:04:03 Welcome to your first day of my No Pole Flow Class. This is an hour-long class and the drills in this class can…
30 Day Flow: Welcome [FREE]
Welcome to my refreshed 30-day Flow and Movement program. This month-long program will apply my unique style of teaching movement and flow to all who…
Flow Drill 4 For Static Pole – Live Lesson
ROUTINE length 2:00 This drill is all about floor work, making it a great option for working on flow if you don’t have access to…
Flow Drill 3 For Static Pole – Live Lesson
ROUTINE length: 2:40 This routine is all about body waves and more body waves. You’ll also work on transitioning from standing and going to the…
Flow drill 2 For Static Pole – Live Lesson
ROUTINE length: 1:00 one direction, 2:00 if you go both directions. This drill will focus on turns and transitioning from standing to the floor and…
Flow Drill 1 For Static Pole – Live Lesson
ROUTINE length 6:00 This routine was developed for my 30-day flow program, but it can be used on its own as well. This routine could…
Tips For Flow And Movement
In this video I’ll cover using your breath to connect to your movement and flow. At the end of this video I’ll demonstrate a few…
30 Day Invert: Day 30
Duration: 00:48:30 Today you’ll revisit the seventh invert class and you’ll be working on your invert practice for most of the lesson. I’d love to…
30 Day Invert: Day 29
Duration: 00:24:31 Today you’ll work on the micro bend routine for the last time in this program. If you’re starting to feel familiar with this…
30 Day Invert: Day 28
Duration: 00:25:13 Today is a super easy rest day, no homework, just the pole massage routine if you like.
30 Day Invert: Day 27
Duration: 00:38:54 Today you’ll refresh your memory on how to correctly point through the foot because amazing lines start with the whole foot, not just…
30 Day Invert: Day 26
Duration: 00:41:50 Today you’re going to revisit invert class six and you’ll be working on strengthening the upper body and invert practice. Be sure to…
30 Day Invert: Day 25
Duration: 00:48:30 Today is your seventh invert class and you’ll be working on your invert practice for most of the lesson. Be sure to read…
30 Day Invert: Day 24
Duration: 00:49:44 Today is an active rest day so you’ll be working on improving your leg lines and if you like, finish with the pole…
30 Day Invert: Day 23
Duration: 00:41:50 Today is your sixth invert class and you’ll be working on strengthening the upper body and practicing your inverts! Be sure to read…
30 Day Invert: Day 22
Duration: 01:04:50 Today you’ll recover with the pole massage routine, but if there’s something else you’d rather partake in, like a real massage, or some…
30 Day Invert: Day 21
Duration: 00:35:56 Today you’ll learn about different grips and positions for the lower body when inverting. These are just a few of the most popular…
30 Day Invert: Day 20
Duration: 00:38:36 Today is your fifth invert class and you’ll be working on strengthening the lower body you’ll be inverting from down low! Be sure…
30 Day Invert: Day 19
Duration: 00:38:41 Today you’ll learn about different grips and positions for the upper body when inverting. These are just a few of the most popular…
30 Day Invert: Day 18
Duration: 00:43:15 Today you’ll learn about different methods for inverting. These are just a few of the most popular options—there are more! You’ll finish with…
30 Day Invert: Day 17
Duration: 00:35:23 Today is a full rest day and I thought it’d be a good time to share my Pole Dance RANT on “Are you…
30 Day Invert: Day 16
Duration: 00:40:40 Today is your fourth invert class and you’ll be working on strengthening the whole body and work on having an exit plan. Be…
30 Day Invert: Day 15
Duration: 00:27:39 Today is a full rest day and you’ll do some self-care by using the pole massage routine. Pro tip: I’m sharing my invert…
30 Day Invert: Day 14
Duration: 00:24:31 Today you’ll do training to help strengthen leg lines again, which you now understand can help prevent the bent knee issue when inverting…
30 Day Invert: Day 13
Duration: 00:26:17 Today is your third invert class and you’ll be working on breath and controlled momentum timing again. Don’t forget you can take notes…
30 Day Invert: Day 12
Duration: 00:30:36 Today you’ll be doing some off-pole exercises to help you develop the strength needed for safe inverts. You’ll start with the Level 1…
30 Day Invert: Day 11
Duration: 00:27:15 Today you’ll do some training to help strengthen leg lines which can help prevent the bent knee issue when inverting into a straddle…
30 Day Invert: Day 10
Duration: 00:34:02 Today is your second invert class and you’ll be working on strengthening the lower body and finding your lower body placement for the…
30 Day Invert: Day 9
Duration: 00:50:16 Today you’ll be recovering by resting your muscles and using the pole massage routine. I have a podcast RANT about “Why do I…
30 Day Invert: Day 8
Duration: 00:39:20 Today you’ll be doing some off pole exercises to help you develop the strength needed for safe inverts. Pro tip: I understand that…
30 Day Invert: Day 7
Duration: 00:36:26 Today you’ll revisit the no invert tricks one last time. From now on, the focus will be on the invert itself! Pro tip:…
30 Day Invert: Day 6
Duration: 00:35:22 Today you’ll revisit the first invert class where you’ll strengthen your upper body and work on timing for controlled momentum inverts. Pro tip:…
30 Day Invert: Day 5
Duration: 00:36:46 Today after the Ball workout, you’ll be working on all of the no invert trick options we covered the first day to help…
30 Day Invert: Day 4
Duration: 00:54:54 Today you’ll be working with me on flow and movement. This class is about an hour long and it will bring the dance…
30 Day Invert: Day 3
Duration: 00:35:22 Today is your first invert class and you’ll be working on strengthening the upper body and drills to train your timing for controlled…
30 Day Invert: Day 2
Duration: 00:33:39 Today is a rest day but I have a podcast “Inverts don’t make these mistakes” for you to watch or listen to. Pro…
30 Day Invert: Day 1
Duration: 00:54:55 Today you’ll work on some alternative ways to get upside down. These will not only help you build the neurological pathways that will…
Tips For Inverts [LIVE LESSON]
In this video I’ll provide tips and exercises to help you with your inverts. If you’ve never inverted or are just starting out, this video…
30 Day Caterpillar: Day 30
Duration: 00:20:42 Today I’ve swapped out the mentioned warm-up videos for a newer, more modern option. Below are tips to help you make this a…
30 Day Caterpillar: Day 29
Today is a full rest day. Take some time today to think about how far you’ve come and remember that any bit of progress means…
30 Day Caterpillar: Day 28
Duration: 00:23:42 Today is an active rest day and you’ll warm up with the Flexy routine before practicing skills that not only improve your flow…
30 Day Caterpillar: Day 27
Duration: 00:56:59 Today you’ll be strengthening the core and shoulders through the two routines again and you’ll have an opportunity to try your Caterpillar a…
30 Day Caterpillar: Day 26
Today is a full rest day. I would like for you to check your progress to see if you need to increase your reps. Look…
30 Day Caterpillar: Day 25
Duration: 00:43:39 Today you’ll practice the Reverse handstand again and work on strengthening the lower body, then finish with some massage and stretching. Pro tip:…
30 Day Caterpillar: Day 24
Duration: 00:44:06 Today you’ll start with strength work and then practice your Caterpillar again and finish with some training for increasing your range of motion…
30 Day Caterpillar: Day 23
Duration: 00:39:58 Today you’ll be doing some core work as your warm up and then you’ll play with the barrel roll transition and floor work.…
30 Day Caterpillar: Day 22
Duration: 00:38:25 Today you’ll be introduced to the Caterpillar climb tutorial. There are no reps for this yet because I only want you to watch…
Half Backspin To Barrel Roll Combo
POLE – INTERMEDIATE – COMBO: I suggest learning the Crucifix to Back Spin first and making sure you have a solid understanding of the Barrel…
30 Day Caterpillar: Day 21
Duration: 00:13:25 Today I’ve included my walking meditation video and visualization video. These are optional but worth a try, even if you think this type…
30 Day Caterpillar: Day 20
Duration: 00:39:53 Today you’ll practice all of the building blocks for the Caterpillar again. Spinning pole students, the Caterpillar I’m having you work on is…
Spinning Pole Crucifix to Side Sit Combo
POLE – BEGINNER 3 – COMBO: This is a nice long combo that uses several basic moves. Please refer to the related lessons or click…
30 Day Caterpillar: Day 19
Duration: 00:25:33 Today is a full rest day, so don’t do any other training. Pro tip: Did you know that sitting for extended periods of…
30 Day Caterpillar: Day 18
Duration: 00:45:49 Today you’ll strengthen the lower body and my hope is by now you’re seeing how important the lower body is for a strong,…
30 Day Caterpillar: Day 17
Duration: 00:13:32 Today you’ll be strength training your forearms and hands. Focusing on the hands and forearms will give your body an opportunity to rest…
30 Day Caterpillar: Day 16
Duration: 00:47:41 Today you’ll strengthen the abs and shoulders before moving into Caterpillar and Handstand practice, just a few reps and I included the tutorial…
30 Day Caterpillar: Day 15
Duration: 00:39:47 Today is a full rest day and if you haven’t seen my RANT on self-care for pole dancers, now’s a great time to…
Beginner Sexy Static Pole Dance Routine
ROUTINE length 2:30 Unlike the majority of my routines, this one is done in real time and with voice cues only. This is a sexy,…
Crucifix To Back Spin Combo
POLE – ADVANCED INTERMEDIATE: The first half of this tutorial using the prep for flag position is suitable for all levels if you can do…
30 Day Caterpillar: Day 14
Duration: 00:31:36 Today you’ll practice inverted balance through elbow and handstand work after a core-heavy warm up, and you’ll do a few exercises in between…
30 Day Caterpillar: Day 13
Duration: 00:13:39 Today you’ll strengthen the fingers, hands, wrists and forearms with the routine and finish with some stretching and massage. Allow the videos to…
30 Day Caterpillar: Day 12
Duration: 00:49:46 Today you’ll work on the building block skills for a strong Caterpillar and do some mobility training after trick practice. Spinning pole students,…
Side Sit To Back Bend Combo
POLE – INTERMEDIATE: A strong beginning student could work on this as well, as this is a combo using the Side sit and Back bend.
Closed Back Hook Spin
POLE – INTERMEDIATE: A strong beginning student with a good concept of proper shoulder engagement and a solid Back Hook can work on this as…
30 Day Caterpillar: Day 11
Duration: 00:25:42 This is a full rest day and I think it’s the perfect time to share my Pole Dance RANT about Struggling to achieve…
30 Day Caterpillar: Day 10
Duration: 00:57:35 Today after warming up with the Stands routine you’ll practice the Caterpillar! I do not expect you to achieve a full caterpillar today,…
30 Day Caterpillar: Day 9
Duration: 00:44:47 Today is a rest day, but I’m sharing my pole massage routine and the flowmotion routine if you’d like to make this an…
30 Day Caterpillar: Day 8
Duration: 00:13:49 Today you’ll be training the muscles of your hands and forearms because strong fingers, hands, wrists and forearms are always necessary for pole…
30 Day Caterpillar: Day 7
Duration: 00:31:27 Today you’ll be training your core through various exercises, the Barrel roll and Body waves. Pro tip: Today is a good time to…
30 Day Caterpillar: Day 6
Duration: 00:25:27 Today is a full rest day. If you would like, feel free to do some foam rolling work or try my pole massage…
30 Day Caterpillar: Day 5
Duration: 00:27:57 Today you’ll focus on pole work and stretching to maintain mobility throughout this lesson, so don’t be confused because the stretches are in…
30 Day Caterpillar: Day 4
Today is a full rest day. Be sure to rest, but don’t sit for too long, or you may feel stiff.
30 Day Caterpillar: Day 3
Duration: 00:28:02 Today you’ll be focusing on building strength in your shoulders and you’ll be doing about 2 sets of each exercise and move. Pro…
30 Day Caterpillar: Day 2
Today is an active rest day. Feel free to do something gentle like hula hooping, walking, or light yoga. Pro tip: Eating well is an…
30 Day Caterpillar: Day 1
Duration: 00:39:15 Today you’ll begin training building block (fundamental) tricks to develop the necessary strength and skill for a safe Caterpillar which in turn leads…
30 Day Caterpillar: Getting Started
Welcome to the 30-day Caterpillar program which includes static and spinning pole versions! This program was designed to help you build the confidence, strength and…
Tips For Caterpillar [LIVE LESSON]
I feel my Caterpillar and Caterpillar climb tutorials are excellent, but I try to accommodate as many learning styles as possible, so this video might…
Knee Balance
Once you understand the forward top sit transition, this is a fun pose to add into a routine.
Advanced Hat Routine
INTERMEDIATE/ADVANCED – DANCE ROUTINE: See related lessons below the main player for a full breakdown of the tricks used in this routine. Follow along and…
Beginner Showgirl Routine
BEGINNER: This fun routine will focus on classic-style movement, including those hard-to-remember arms. Follow along with me, and don’t forget to smile and point your…
Beginner Hat Routine
BEGINNER/INTERMEDIATE: This is a dance routine. See related lessons below the main player for a full breakdown of the tricks used in this routine. I’ve…
Forward Plank To Shoulders
ADVANCED: This is a fun and challenging advanced transition onto the shoulders. You’ll learn two exits as well. Always use a spotter and a mat…
Top Hip Split
This is an advanced top chair move. You’ll find variations for hand placement as well as options for no split.
Chair Twerkout
WORKOUT ROUTINE: The title says it all! Put on something cheeky, and join me in bouncing your way through this 17-minute routine. The routine includes…
Threaded Legs
MIDDLE HAMMOCK – AERIAL: This pose can be a great way to relieve back pain. You might feel some pinching around the legs as the…
Hammock Inverted Pike
MIDDLE HAMMOCK – AERIAL: This is a fun pose and a great stretch for the back of the body.
Hammock Core And Legs Routine
LOW HAMMOCK: Enjoy this 30-minute strengthening and lengthening routine with a focus on the core and legs.
Hammock Scorpio
MIDDLE HAMMOCK – AERIAL: In this lesson, I’ll cover a few options for moving into this pose. Keep in mind that the closed variation with…
Quick Hip And Glutes Routine
STRENGTH BUILDING – Exercise – Items needed: None I wanted to share a bit of my morning workout that targets the hamstrings, glutes, hips and…
Lower Body Blast Routine
MIDDLE HAMMOCK: Enjoy this 30-minute strengthening and lengthening routine for the lower body.
Tuck To Hip Hang
MIDDLE HAMMOCK – TRANSITION: From grounded to aerial. A strong, solid grip with the hands is needed. Proper conditioning for the hands and forearms should…
Tuck In Tuck Out
MIDDLE HAMMOCK – TRANSITION: From grounded to aerial and back. A strong tuck hip hang and tuck exit is needed before moving on to this.…
Side Roll
MIDDLE HAMMOCK – AERIAL: This can be used as an interesting move on its own or as a transition into other poses. Always use a…
Seated Invert
MIDDLE HAMMOCK – AERIAL: In this lesson I’ll cover how to roll back into an inverted position with the fabric around the hips. We’ll use…
Hammock Knee Hang
MIDDLE HAMMOCK – GROUNDED OR AERIAL: In this lesson I’ll cover a few options for working on knee hangs off the fabric, including ways to…
Hip Hang Exit
MIDDLE HAMMOCK – AERIAL: This lesson will demonstrate an option for exiting the fabric. Hand strength is important here, so be sure to work on…
Hammock Side Superman
MIDDLE HAMMOCK – AERIAL: In this lesson, I’ll demonstrate a pose that is a variation of the superman. You could also think of this as…
Standing In Hammock
MIDDLE HAMMOCK – AERIAL: This lesson will demonstrate a few ways to stand in the hammock. Stay with whichever variation feels most secure. This is…
Getting To Know You Routine
The sixteen-minute routine will help you become more familiar with the fabric. We’ll start with a warm-up and finish with a few stretches.
Seated Invert Prep
MIDDLE HAMMOCK – AERIAL: This lesson is perfect for those who have never experienced an inversion. This video will help you build up the muscle…
Leg Behind Grounded
MIDDLE HAMMOCK – GROUNDED: This lesson will demonstrate several ways to place the leg and foot into the hammock when grounded. NOTE: I’m using a…
Hammock Superman
MIDDLE HAMMOCK – AERIAL: I’ll cover several options using both open and closed hammock. This lesson will focus on strengthening the muscles along the back…
Forward Sit
MIDDLE HAMMOCK – AERIAL: This lesson will cover another option for getting into the fabric while standing forward or in front of the hammock. You…
Tips For Injury Care And Prevention [FREE]
This was a Periscope broadcast. I hope you all find it helpful.
Back Sit
MIDDLE HAMMOCK – AERIAL: This lesson will cover how to get into the fabric and provide tips for improving balance. You’ll see examples using both…
Forward Hip Hang
MIDDLE HAMMOCK: Are you ready to get your feet off the ground? This pose can be used for dance, transitions, yoga, and as a trick…
Hammock Points Of Contact
This lesson will give you a visual of the most common points of contact. This is middle hammock, but the same points of contact apply…
Terms And Points Of Contact
In this video you’ll learn basic terms for the hammock lessons and I’ll talk a bit about the most common points of contact. Remember to…
Getting Started Hammock [FREE]
Welcome to my hammock tutorials. This video will provide helpful tips and information on using these. I will be using a double point hammock for…
Tips For Controlled Inverts [LIVE LESSON]
In this video I’ll provide tips for performing inverts with controlled momentum. You might also like my Ultimate Guide to Inverts to learn even more…
Periscope For Flow And Movement [FREE]
Taken from a Periscope broadcast on flow and movement. I’ve addressed 5 aspects to focus on when learning how to incorporate flow and movement into…
Packing Your Performance Bag [FREE]
This is a video recording from a Periscope broadcast. I’ll give you some tips and show you what I pack in my gig bag. If…
Tips For Cold Weather [FREE]
Sharing from a Periscope broadcast. I cover tips for beginning a workout when you’ve been sitting around and feeling cold.
Performance Ready Warm-Up
WARM UP – Length 10:00 – Items needed: Light resistance band This warm up was designed to be used before performing. This includes those who…
Pole Side Exit
POLE – INTERMEDIATE: A strong beginner could also work on this, just keep in mind you must be able to hold your body weight in…
Pole Sit, Scorpio, Side Sit, Thigh Rest Combo
POLE – ADVANCED – COMBO: This is a great example of why fundamentals are important to learn and how they can be made challenging. Please…
Combo Pole Sit To Scorpio
POLE – INTERMEDIATE – COMBO: Before working on this combo, you should be able to hold your own body weight for more than a second!…
Combo Plank Spin
POLE – BEGINNER – COMBO: I hope you enjoy this combo. Please refer to the related tutorials below the main player for in-depth lessons on…
Tick Tock Invert
POLE – ADVANCED: This move is for an advanced student or a strong intermediate student because it requires strong hands and fast legs! Please refer…
Sequence Advanced Dismount To Floor Work
This is a more advanced exit from the chair that flows into floorwork. You may want to wear a knee pad if the chair you’re…
Chair Spinning
BEGINNER: This is such a fun trick! I’ll show you two of my favorite spins, but feel free to give it your own twist.
Sit Down Stand Up
This sequence will focus on creating interest while sitting down and coming back up to standing.
Spinning Pole Side Sit To Thigh Rest Combo
POLE – INTERMEDIATE – COMBO: I almost labeled this as advanced because of the strength needed to pull up into the V thigh rest. Be…
Spinning Pole Elbow Grip to Side Sit
POLE – INTERMEDIATE – COMBO: A strong beginner who has a solid pole hold could work on this as well. Be sure to check out…
Stargazer to Elbow Grip Exit Combo
POLE – ADVANCED – COMBO: I hope you enjoy this fun combo. You’ll find direct links for all related tutorials listed below. Stargazer Gemini Inverted…
Stargazer
This video is not a combo, but a style of tutorial I used to do called a Quick Lesson. If you’d like to see the…
Spin Down Sneaky V
POLE – ADVANCED: You’ll first learn how to do the spin down, then I’ll add in the Sneaky V. Please refer to the related tutorials…
Sneaky V
POLE – ELITE: I’ll demonstrate a few methods of entry and exit for this common trick which I’ve listed as Elite, not because it requires…
Sneaky V Floorwork
COMBO – INTERMEDIATE/ADVANCED This combo is suitable for high-level intermediate or advanced level dancers. You’ll learn the positioning along with my favorite entry into the…
Sequence Squat Turn To Split
In this sequence, I’ll be demonstrating toe drags, cross steps, and we’ll look at a squat turn.
Spinning Pole Shoulder Mount
SPINNING POLE – ADVANCED: This is also an old video. You’ll learn even more about shoulder mounts on spin in my most recent Shoulder mount…
Extended Butterfly Back Hook to Invert Combo
POLE – ADVANCED: Flexibility is needed for this one, so I’ve labeled it as Advanced! This one has all kinds of goodness in it, starting…
Spinning Pole Elbow Grip
POLE – INTERMEDIATE: A strong beginner who has a solid pole hold could work on this as well. Any level can begin conditioning the elbow…
Combo Pole Sit Spin Out
POLE – BEGINNER: This is a great way to add interest to your Pole sit. This combo is done on a static pole, and you’ll…
Remi Layback
Enjoy this quick tutorial for Remi layback. Please understand you should not be experiencing knee pain while working on this trick. Also, if you have…
Advanced Foot To Head
Back bending stretch: This is an advanced stretch that I have found helpful for working on reaching my foot to my head. This is also…
Sequence Lower body 1
This little sequence will focus on the lower body while sitting using flirty legs.
Lying Chair Split
This is one of my signature chair moves, and I’m going to share my secrets with you. You’ll learn how to gracefully enter and exit…
Layback Shoulder Roll
This one requires a great deal of flexibility and skill. You must be able to perform a shoulder roll. I’ll break down how to put…
Chair Layback
This lesson will provide tips to make this move easier, and it will help you prepare for more advanced transitions.
Forward Top Plank Leg Waves
This lesson will provide important tips to help you find balance when working with leg waves. I’ll also demonstrate an optional upper body movement to…
Forward Top Sit
This lesson will break down important tips for successfully transitioning on and off the top back of a chair. Always use a spotter and mat.
Forward Top Plank
This lesson will provide important tips to help you find balance and control for this trick.
Sequence Lunge Combo
This is a chair dance sequence that will use a lunge across the chair and a side plank.
Reverse V Sit
This lesson will provide tips and helpful placement options, including entries and exits from this pose.
Getting Started Chair [Free]
This video will explain how to use the chair dance lessons. Always check for related tutorials below. Related lessons/tutorials are either a group of helpful…
Workout Full Body Super Set
STRENGTH BUILDING – Super set exercise – Items needed: Pull up bar This is a full body workout using a super set. Here’s how to…
Back Hook V to Drop Split Combo
POLE – ELITE – STATIC COMBO: This combo option came to me when I was creating the Low v lesson! Please refer to the related…
Floorwork Elbow and Forearm Flip Over
This lesson will address the issue of falling or how to flip over while in an elbow or forearm stand. We’ll cover a few options,…
The Stands Routine
STRENGTH BUILDING – Length 25:00 – Items needed: None I have had many questions about training all kinds of stands: Handstand, Forearm stand, Elbow and…
Spinning Pole Forward Side Sit Combo
SPINNING POLE – INTERMEDIATE: This combo may be possible for a strong beginner but is better suited for intermediate level because upper body strength is…
Descending Scissor
STRENGTH – BEGINNER: This is a great way to build strength in the upper body and legs, helping prepare your body for inverts and more.…
Jallegra
POLE – ELITE: You will need a solid front split, allegra, split hip hold (jade), and very open hips like the turnout of a ballerina.…
Spinning Pole Descending Combo
SPINNING POLE – INTERMEDIATE: This is a combo for a strong intermediate dancer because of the necessary grip and strength needed. Please refer to the…
The Shuffle
POLE – ELITE – COMBO: Please refer to the related lessons for a list of things to know and things to work on in order…
Suicide Back Hook Combo
POLE – ADVANCED – COMBO: In this video, there are three variations: V out, Scorpio, and Superman. I’m using technique for static pole, not spinning.…
Shoulder Stall
POLE – ADVANCED: Please refer to the related lessons below the main player for in-depth lessons that will help you achieve this trick if you…
Floor Shoulder Mount Combo
COMBO – INTERMEDIATE This is a great way to practice your shoulder stand pike and to condition for full shoulder mounts. This lesson has several…
Static Spin Reverse Grab to Barrel Roll
POLE – ADVANCED – COMBO: This combo is more suited for someone who has passed advanced level 3. A higher level is recommended because of…
Spinning Pole Split Spin Combo
SPINNING POLE – INTERMEDIATE: This trick is best suited for a flexible intermediate dancer. Check out the related lessons for helpful stretches, strength and pole…
Standing Russian Split Combo
POLE – ADVANCED – COMBO: You will need a solid front split. This combo is a nice way to help prepare for the variation on…
30 Days To Flexy: Day 30
Duration: 00:31:07 I’d love to hear how the program went for you! Mantra – I am safe Today’s tips: As you go off on your…
30 Days To Flexy: Day 29
Duration: 00:19:20 Today is a rest day, but I’ve included the flowmotion routine if you’d like to enjoy some movement today.
30 Days To Flexy: Day 28
Duration: 00:53:06 Today you’ll strengthen your lower body with the 80s routine and finish with active flexibility training for the shoulders. Pro tip: I’ve designed…
30 Days To Flexy: Day 27
Duration: 00:17:03 Today is a nice short day as you’ll be working with day five of my front/side splits class. Mantra – I am open…
30 Days To Flexy: Day 26
Duration: 00:26:06 Today you’ll have the opportunity to rest your upper body and work on active middle splits. Pro tip: Remember the active mobility routines…
30 Days To Flexy: Day 25
Today is a rest day, enjoy! Pro tip: Have you ever wondered what the difference is between training flexibility versus learning contortion? I’ve listed them…
30 Days To Flexy: Day 24
Duration: 00:29:48 Today you’ll work with the active back mobility routine again. I’d love to hear how it’s going! Pro tip: This routine was designed…
30 Days To Flexy: Day 23
Duration: 00:34:00 Today you’ll revisit the hips and pelvis strength routine! Pro tip: I’ve designed this workout to improve external and internal hip rotation, hip…
30 Days To Flexy: Day 22
Today is a rest day and the perfect time to do a progress check! Pro tip: Look back at any notes, photos, or videos you…
30 Days To Flexy: Day 21
Duration: 00:37:08 Today you’ll work with my fifth side/front splits class! I’d love to hear how it goes for you. Mantra – I am confident…
30 Days To Flexy: Day 20
Duration: 00:25:15 Today is a rest day but I’ve included the pole massage routine if you’d like to enjoy some soothing pole time!
30 Days To Flexy: Day 19
Duration: 00:27:54 Today you’ll work with the active shoulder routine again, take a look back and see if you notice any improvements! Pro tip: I’ve…
30 Days To Flexy: Day 18
Duration: 00:05:13 Today is a rest day and I’m sharing a video I made back in 2011 celebrating that pole dance can be a wonderful…
30 Days To Flexy: Day 17
Duration: 00:44:48 Today you’ll work on building strength in your lower body and then you’ll cool down with my back mobility routine. Pro tip: This…
Floorwork Forearm Stand
FLOORWORK – ADVANCED: Please check out the related lessons for more help. Tight hamstrings, weak shoulders, and weak triceps are common reasons why this position…
30 Days To Flexy: Day 16
Duration: 00:05:38 Today is a rest day and I’m also sharing six tips to help promote more energy and vitality in your practice. I also…
30 Days To Flexy: Day 15
Duration: 00:25:42 Today you’ll be working with my fourth side/front split class! Mantra – I am safe Pro tip: Proprioception is your body’s ability to…
30 Days To Flexy: Day 14
Duration: 00:25:15 Today is a rest day, but I’ve included the pole massage routine if you would like to address any sore muscles. Enjoy!
30 Days To Flexy: Day 13
Duration: 00:29:48 Today you’ll work on improving your back’s strength and mobility, which is equally as important as strengthening your abdominals because remember our core…
Twisted Grip Handstand and Single Hand Brass Bridge Combo
POLE – ADVANCED – COMBO: This is such a pretty combo; it’s one of my go-to combinations for grounded pole tricks. Click the pink text…
30 Days To Flexy: Day 12
Duration: 00:39:40 Today is a rest day and I decided to share my RANT to remind you that caring for your body is just as…
30 Days To Flexy: Day 11
Duration: 00:34:24 Today you’ll be working with the third front/side splits class and learning how to avoid triggering the stretch reflex. I love hearing from…
30 Days To Flexy: Day 10
Duration: 00:27:54 Today you’ll train your upper body as you give the lower body a break. How’s the program going so far? Do you feel…
30 Days To Flexy: Day 9
Duration: 00:34:00 Today you’ll work on improving the mobility and strength of your hips and pelvis – two very key areas to aid in increased…
30 Days To Flexy: Day 8
Duration: 00:35:25 It’s another rest day, but as I mentioned in the welcome description, this program is also about mind-body connection and building a healthy…
30 Days To Flexy: Day 7
Duration: 00:22:52 Today you’ll work with the second side/front split stretching class. I’d love to hear how it goes for you. Mantra – I am…
30 Days To Flexy: Day 6
Duration: 00:06:41 Today is a rest day and I thought it would be a good time to share my video on how to make a…
Twisted Grip Walkover
COMBO – ADVANCED For this combo, it’s easiest and safest to learn it on static pole. Before training for this combo, you’ll want to have…
30 Days To Flexy: Day 5
Duration: 00:29:48 Today you’ll work with my active back mobility routine because it’s important to train all parts of our body to maintain balance. Pole…
Scissor Leg Combo
COMBO – BEGINNER This is a great way to practice your outer knee pit grip and a fun floor transition.
30 Days To Flexy: Day 4
Duration: 00:04:35 Today is a full rest day, but I thought it would be a nice addition to share my flexibility “hacks” with you. Spoiler:…
30 Days To Flexy: Day 3
Duration: 00:48:15 Today you’ll start with my 80’s-inspired routine which will focus on cardio/aerobics and legs, so grab your leg warmers and let’s get physical!…
30 Days To Flexy: Day 2
Today is a rest day and now is a good time to explain that I’ve designed this program to include plenty of rest days. Please…
30 Days To Flexy: Day 1
Duration: 00:40:44 Today you’ll be working with my Side/Front splits class which includes a unique style of training using multiple methods and mindfulness. Mantra –…
30 Days To Flexy: Welcome [FREE]
Welcome to my updated 30-day flexibility program! This program is full of tips, multiple methods of stretching, strength work and mindfulness guidance. Please be sure…
Reverse Brass Bridge to Poisson Combo
POLE – ELITE – COMBO: I hope you enjoy this combo. Shoulder mount Straight edge Brass monkey Flight attendant Tornado Combo brass monkey to reverse…
Brass Monkey To Reverse Brass Bridge Combo
POLE – ELITE – COMBO: I’m calling this a reverse brass bridge, but let me know of any other name. Below are direct links for…
Jack Knife Invert Combo
POLE – ADVANCED / INTERMEDIATE – COMBO: I came up with this variation while playing with the Invert. A very strong basic invert is needed…
Spinning Gemini Switches
This leg switch has a very different feel to it than the Scorpio switches; however, the key is still to maintain contact with the thighs…
Hurdler to Flag Dismount Combo
POLE – ELITE – COMBO: This is a combo using a handspring into ayesha; however, you can start this combo from most inverted split grip…
Static Spinning Scorpio
POLE – ADV – COMBO: A super strong straight leg invert and open hips are necessary before working on this combo. Here’s a list of…
Single Arm Handstand Combo
POLE – ELITE – COMBO: This requires a strong handstand off the pole and flexibility in the hips and thighs. The thumb is down in…
Veena Ballerina Combo
POLE – ADVANCED – COMBO: It’s listed as advanced, however a strong intermediate can work on this if you’re comfortable with aerial split grips. Whenever…
Shoulder Mount To Cup Grip Dismount Combo
POLE – ELITE – COMBO: This is a combo using a cup grip shoulder mount and moving into cup grip straight edge, then slowly moving…
Spinning Scorpio Switches
A solid scorpio on both sides is needed before working on this leg switch. Working on the Gemini to Scorpio switches is also helpful in…
Shoulder Mount Flip Combo
POLE – ELITE – COMBO: In this combo, I’m using a cup grip for my shoulder mount, but the Veena grip can also be used.…
Slow Flip Handspring Combo
POLE – ELITE – COMBO: In this combo I’m using a true grip or cup grip for my handspring into Ayesha. I’ll show two slightly…
Spinning Pole Aerial Reverse Invert
SPINNING POLE – ADVANCED: This is an old tutorial; my new Aerial invert tutorial will cover spinning forwards and backwards. This combo could be done…
Spinning Pole Aerial Forward Invert
SPINNING POLE – ADVANCED: This is an old tutorial, my new Aerial invert tutorial will cover spinning forwards and backwards. This combo could be done…
Floorwork Lateral Shoulder Rolls
FLOOR WORK – ADVANCED: This sequence and combo is a lot of fun once you get the hang of it. I also have a nice…
Brass Bridge to Reverse Poisson Combo
POLE – ELITE – COMBO: This is another one of my favorite combos! Please refer to the related lessons below the main player for in-depth…
Spinning Pole Reverse Invert
SPINNING POLE INTERMEDIATE: This is an old tutorial. My new Aerial invert tutorial will cover spinning forwards and backwards. This is suitable for a strong…
Spinning Pole Forward Invert
SPINNING POLE INTERMEDIATE: This is a combo suitable for a strong intermediate dancer. There are two ways to invert when spinning forward; this is the…
Butterfly And Extended Butterfly With Leg Variations Combo
POLE ADVANCED COMBO: This is a combo with tips for Extended Butterfly and Butterfly, and the leg options shown while in Ayesha are great for…
Spinning Pole Sit Combo
SPINNING POLE- BEGINNER COMBO: I’ve listed it as beginner, but this isn’t meant for brand new dancers. This is for strong beginners with a solid…
Floorwork Elbowstand Pike With Leg Waves
FLOORWORK ADVANCED: I love my leg waves and elbow stands, so why not put them together?
Shoulder Slide Transitions
TRANSITION BEGINNER: This tutorial uses the Shoulder slide wave and Body waves. I transition from the floor to the pole, then back to the floor…
Ayesha Entry Leg Variation
POLE ADVANCED COMBO: This combo is a demonstration of an invert into an Ayesha with an interesting leg variation that moves into a jackknife. Please…
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is a great way to prepare for aerial spinning pole inverts. Below you’ll find direct links to each related tutorial used.…
Intermediate Spinning Pole
POLE INTERMEDIATE COMBO: This is a great way to prep for single hand holds on spinning pole. Below are direct links for all of the…
Spinning Pole Reverse Invert Prep
SPINNING POLE INTERMEDIATE: This is a reverse spinning prep for inverting, and this is also an old tutorial, so you’ll now learn these skills in…
Spinning Pole Forward Invert Prep
SPINNING POLE INTERMEDIATE: This is a forward spinning prep for inverting. This is an older video, and you’ll now learn these skills in my Chopper…
Tick Tock Legs In Pole Sit
COMBO – INTERMEDIATE This is listed as intermediate, but a strong beginner could work on this too. You will need a solid Performance climb and…
Pole Sit to Chopstix Combo
POLE ADVANCED COMBO: A good deal of flexibility and strength is needed for this combo. If you need more help working up to this combo,…
Standing Lift Into Basic Butterfly Combo
POLE ADVANCED COMBO: I love this combo, but a good deal of flexibility and strength is needed. The related tutorials are not random; they’ve been…
Side Sit to Falling Star Combo
POLE ADVANCED COMBO: This is a combo from an aerial split grip to side sit into falling star. Direct links with in-depth tutorials for each…
Floorwork Combo
FLOORWORK COMBO: Please refer to the related lessons below the main player for in-depth lessons on all of these moves.
Half Jade To Reverse V Invert Combo
POLE ADVANCED COMBO: This is a half jade into reverse ayesha with a cartwheel out. Here are direct links for each related video. V invert…
Tornado
A consistently secure Eros/flight attendant is needed before working on this trick. I’ll break it down and show slow-motion movement for this skill. Straight edge…
Marion Amber
In this tutorial, you’ll learn my favorite entry into this move, and I’ll also teach several combo exits too. Like many of the advanced-level pole…
Scissor Climb
This move is advanced because of the amount of strength needed. Be careful not to extend the arms too far overhead in the beginning position…
Dragons Tail
I’m going to cover several combo exits from this beautiful and impressive trick. Have no fear—I’ll take it nice and slow by starting off on…
Full Moon
Having a good understanding of the Handspring mount will help when working on this trick. I’ll break it down and show you multiple angles in…
Sexy Legs And Abs Routine
STRENGTH BUILDING – Length 18:00 – Items needed: None In this routine I’ve combined sexy floor work into a challenging workout. It’s designed to strengthen…
The Hurdler
In this video you’ll learn how to find proper placement and balance in this pose. I will also teach you multiple entries including one of…
Up-N-Over Flip
I’ll be teaching you 2 variations of this move with the first option being the least difficult. Please keep in mind the second variation is…
Flag Invert
The Flag Invert takes a high level of strength. You’ll first learn the setup and then the invert portion after that. Any level can begin…
Flowmotion Routine
STRETCHING – Length 19:00 – Items needed: None This flowing routine will take you through some of the Flowmotion stretches. With my Flowmotion technique there…
Flowmotion Sitting Pike
This lesson will gently stretch the muscles along the back of the body. A warm-up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS…
Flowmotion Routine
I developed these tutorials before mobility training was a common aspect of fitness! This is a 19-minute routine that will take you through the Flowmotion…
Flowmotion Lunge
This lesson will gently stretch the muscles along the back of the legs, glutes, calves, scapula, back, side of the torso, hip flexors, and quadriceps.…
Flowmotion Reverse Bridge
This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors, and quadriceps. A warm-up is not needed before performing…
Flowmotion Sitting V
This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders, and the side of the torso. A warm-up is…
Janeiro
Please remember that not every pole move is right for everyone. Always stay within your abilities. Please be sure to watch through the related tutorials…
Flowmotion Melt Stretch
This lesson will gently stretch the muscles along the back of the body. A warm-up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS…
Tsunami
I developed this trick back in the day when Studio Veena had a chatroom with video! The members here even helped me name it. Before…
Flowmotion Pelvic Tilt
The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any Flowmotion stretches. Flowmotion stretches are…
Tips For Hip Flexors [FREE]
Hip Flexor Muscles: ILIOPSOAS (CONSISTING OF PSOAS MAJOR, ILIACUS) / RECTUS FEMORIS / SARTORIUS / TENSOR FASCIAE LATAE / PECTINEUS / ADDUCTOR LONGUS / ADDUCTOR…
Hip Lift
FLOOR WORK / TRANSITION: I’ll demonstrate two different entries and several variations for the legs.
30 Clips for Cross Training [FREE]
This video contains 30 clips of exercises that will provide strength training for pole dance. Items you’ll need:
Middle Splits Routine
FLEXIBILITY – Length 23:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your middle splits! Tips…
Front Splits Routine
FLEXIBILITY – Length 25:00 – Items needed: Foam roller This flexibility routine will take you through exercises, stretches and tips for your middle splits! Tips…
Back Mobility Routine
FLEXIBILITY – Length 18:00 – Items needed: This routine was designed to strengthen, flex, and extend the muscles of the back, spine, shoulders, and hip…
Intermediate Routine For Static Pole
ROUTINE length 2:00 I have divided this routine into 6 different sections for you. Feel free to work on one section at a time, mastering…
Advanced Static Pole Routine
ROUTINE length: 1:30 The focus for this routine is combining two long combos to create a routine. Work on mastering the combos first, then work…
Tips For Creating a Routine [LIVE LESSON]
In this video I’ll share 5 steps and 5 tips to use when creating your very own pole dance routine. Click here if you’d like…
Tips For Scapula And Neutral Body Alignment [FREE]
Strong and healthy shoulders are incredibly important for pole dancers. In this video, you’ll learn 4 easy stabilization exercises you can do anytime that target…
Beginner Static Pole Routine
ROUTINE length 1:00 This is a beginner-level routine, and you’ll see all of the moves/tricks used are from the beginners section. Also, all tricks are…
Pole Strength Routine
STRENGTH BUILDING – Length 17:00 – Items needed: Pole This routine can be used once you have a good understanding of all the pole strength…
6 Energy Tips [FREE]
My six tips for when you’re lacking the energy to work out. What about lacking motivation? What is motivation versus dedication? Here’s a little snippet…
Tips For Core Strength [FREE]
Ignore the wild makeup; I had been filming for something that required a heavy look. Here are some quick tips for core strength. For more…
Tips For Splits And Hips [LIVE LESSON]
Tips for middle splits. For stretches to achieve the splits, please check out our stretching section.
Express Warm-Up
WARM UP – Length 6:00 – Items needed: None This warm-up was designed to quickly get your blood pumping and muscles ready for pole dance.…
Hard Core Warm-Up
WARM UP – Length 8:00 – Items needed: None This warm up was designed to target your core and get your blood pumping and muscles…
Basic Warm-Up Routine
WARM UP – Length 11:00 – Items needed: Pole This warm up was designed to not only warm up your whole body but your pole too!…
Lower Body Routine
STRENGTH BUILDING – Length 20:00 – Items needed: Chair, wall or pole for balance! This routine is focused on building strength and flexibility in the…
Chest And Back Routine
STRENGTH BUILDING – Length 20:00 – Items needed: This routine includes conditioning for the small muscle groups, strength work for the larger muscles, and flexibility training…
Shoulder And Abs Routine
STRENGTH BUILDING – Length 20:00 – Items needed: This routine is designed to strengthen your shoulders and abdominals. You’ll also stretch the muscles you’ve used at…
Tumble Tips Live Lesson
POLE – ADVANCED – COMBO In this video, I’ll provide tips for tumbles with both elbow and shoulder dismounts. You’ll see my preference for the…
Shoulders and Abs Routine
This 20 minute routine is designed to strengthen your shoulders and abdominals. We will also stretch the muscles used at the end of this session.…
Chest and Back Routine
This is a 20 minute strength routine. I’ll demonstrate conditioning, strength and flexibility work with a focus on the back and chest. Perform this workout…
Lower Body Routine
Get ready for a wonderful lower body work out. This 20 minute, lower body, conditioning, strength and flexibility routine will improve leg lines, strength and…
Booty Bounce
BOOTY: This is my favorite! Performing squats before you work on this one can really help you feel where your glutes are and help you…
Booty Pop
BOOTY: More booty is beneficial here. Try using the tips I give you to make it look more dramatic.
Beginner 12
This combo is a great exercise in using transitions while dancing. Try playing with different music and change up the style of your dance while…
Intermediate 14
Today you’ll use Cross steps, two full spins, the Front hook, and Half cradle hop. Don’t forget to work on breathing and flowing from trick…
Advanced 5
Here’s another great combo that flows with continuous spins. You’ll be using a Carousel spin, Reverse grab, Chair spin, Back hook spin and finish with…
Intermediate 13
This is another combo packed full of spins. Here’s what you’ll be working with: Carousel spin, Chair spin, Closed hook spin, and Back hook spin.…
Intermediate 12
There are so many great spins in this routine! Try not to rush through the transitions and breathe, taking time to enjoy the movement. Here…
Intermediate 11
This combo is perfect for focusing on technique and movement because it’s very short and includes a Cradle spin and Ankle attitude spin. The pink…
Intermediate 10
In this combo you’ll use a Reverse attitude, into Chair spin finishing with Half cradle hop. Don’t forget to follow the fluidity cues. The pink…
Intermediate 9
This combo includes 6 spins! Flirty fireman, Back hook spin, Pole hop, The prance, Front hook and a Chair spin. Please make sure you can…
Intermediate 8
This routine includes a Back hook, the Knees spin or Plank (basically the knees spin with legs extended), and you also do a Half cradle…
Intermediate 7
This fun little combo includes Fan legs, a Performance climb, Pole sits, and a Two hand plank! The pink words are direct links to each…
Advanced 4
In this combo you’ll use 4 spins, Carousel, Ankle attitude and Fireman, then flow into Fan legs and Tuck spin. The pink words are direct…
Beginner 11
This combo is packed full of fundamental pole work; you’ll be performing basic combinations while on the pole. The pink words are direct links to…
Beginner 10
This combo will focus more on flowing and connecting pole work using the Step around, Back hook spin and Step behinds. The pink words are…
Intermediate 6
A variation of the Extended leg spin adds to the flowing aspect of this routine, finishing with the Tush push. The pink words are direct…
Advanced 3
I like this combo because it has a unique transition from a Corkscrew spin that leads back up to standing then into a Pole back…
Advanced 2
This is an advanced routine because strength and control are paramount. You’ll be using a Pole hold spin, Back hook and Pole back bend in…
Intermediate 5
In this combo you’ll combine a Cradle or Half cradle into a Plank spin or Knees spin then take it down to the floor for…
Intermediate 4
In this combo you’ll put together the Chair spin into Closed hook spin and a Back hook into a backward chair spin. I want to…
Beginner 9
This combo is a great strength builder because you’ll be using the Basic pole climb, Pole sit, Pole hold and Pole back bend. It even…
Intermediate 3
This combo starts with a three-spin combo using the Forward attitude spin, Chair spin and Closed hook spin and ends with floor work including the…
Beginner 8
This combo doesn’t require any spins and you’ll be using Shoulder slides and the Easy up. The pink words are direct links to each related…
Beginner 7
In this combo you’ll see another way to get up from the floor, back to standing, you’ll also use the Pole hop and Back hook…
Intermediate 2
This combo is full of static spins, starting with the Carousel spin into chair, into Closed hook, then you’ll flow into a Back hook (variation).…
Beginner 6
This combo will lean towards the sexy side using the Shoulder slide wave and the Leg show variation then you’ll use the Easy up and…
Beginner 5
This combo contains a Front hook to Back hook and finishes with a Pole back bend. Because you’re using static pole, when in your front…
Beginner 4
This routine will combine seven beginner transitions and tricks, and I think it demonstrates that you don’t have to use advanced moves to create a…
Beginner 3
These tricks make great transition moves but for now you’ll learn how to put them all together into a combo using the Pole hop, Extended…
Intermediate 1
In this combo you’ll be using a Side spin to transition into a Shooting star using the floor and get up from the floor with…
Advanced 1
This routine includes some of my favorite spin combos that provide a feeling of continuous movement. Here are the tricks you’ll be using: Reverse grab…
Beginner 2
This combo will use the Step around, also called (Half spin) Back hook and a variation of the Pole back bend. The pink words are…
Beginner 1
Fireman and Back hook spin. When transitioning to the back hook, use the shin of the leg that’s on the pole to push off, generating…
Advanced Star
This is a beautiful move and it can be used to transition into other advanced pole work. Strong hamstrings and your knee pit grip are…
Floating V
FLOOR WORK: This floor move requires strength, balance, and flexibility. Give yourself time, as this move is advanced.
Veena Climb
This is a great strength-building climb. During a performance, this climb can be an interesting way to slowly climb up the pole. Watch and listen…
Iron X
This can be one of the most challenging pole dance moves. It may take months or years of training to hold a steady Iron X.…
Flag
I’ll teach you several variations and provide a few levels of difficulty for this advanced pole move. Pay attention to the cues for breathing. Pole…
Gemini Climb
This advanced climb is not only an interesting way to climb the pole, it’s also an excellent strength builder. Gemini Star Side hold tuck Hip…
Half Jade / Half Hip Hold
This move requires some flexibility and time. Even if you already understand the Jade/Hip Hold, working on this half variation can improve the full version…
Marley
A strong knee pit grip is needed before working on this move, and you’ll see several related tutorials to help you prepare for or improve…
Back Mobility Routine
This is an 18-minute routine to strengthen, flex, and extend the muscles of the back, spine, shoulders, and hip flexors. The last stretch is optional…
Routine Combos 3
This routine has tricks that require a high level of shoulder mobility, so be sure to warm up fully before working on this routine.
Elbow Pass
This is a pass that moves the hoop around the body from the side to the front, to the side, and to the back. Before…
Duck Out
This is a crowd-pleasing trick. I’ll break it down into two levels of difficulty. You must be comfortable with neck and shoulder hooping before working…
Step Through
This move is impressive and fun. A large hoop will make learning this trick more manageable.
Isolation Turn
This is a beautiful and fun trick. A high level of shoulder mobility is needed for this, so warming up before working on the isolation…
Isolations
In this lesson we’ll cover two different ways to perform isolations in front of the body with the hoop. Be sure you’re fully warmed up…
Elbow Hooping
Elbow hooping can be a fun way to transition. It’s also a fun workout for the deltoids.
Leg Hooping
I’ll go over how to hoop on the legs while standing. Then we’ll look at how to bring the hoop back up to the waist…
Waist To Neck and Shoulder
Let’s take a look at bringing the hoop from the waist up to the neck or shoulders.
Hand Hooping
I’ll go over several variations for hooping on the hands. Hooping off the body can be a great workout for the arms and hands.
Isolation Lift
This is a great beginner trick. Focus on turning smoothly and spotting, and this will help with all your turns.
Chest Hooping
I’ll cover a few options for bringing the hoop to the chest and keeping the hoop on the chest.
Waist To Lasso
I’ll show you how to move the hoop from waist hooping into lasso overhead. I’ll also show you how to move from lasso back to…
Neck Hooping
We’ll take a look at hooping on the neck as well as how to bring the hoop from the neck to the waist. Please be…
Behind Pass
I’ll go over two different ways to pass the hoop behind you using your hands: the behind pass and the helicopter pass.
Hip Hooping
We’ll take a look at 3 different ways to control the hoop: 1) Hip hooping, keeping the hoop on the hips, 2) Waist to hips,…
Waist Hooping
Waist hooping is a great starting point for all body hooping. Hooping takes coordination, so give yourself time.
Getting Started [FREE]
Learn how to make your own hoop using the instructions in my next video, or click here if you’re ready to start learning.
Making Your Hoop
Here is a quick and inexpensive way to make a hula hoop. You’ll have plenty of supplies left to make several hoops. I do not…
Middle Splits Routine
This is a 23-minute middle splits routine. Beginners should perform middle splits training once per week. After two weeks or more, move on to twice…
Side Or Front Splits Routine
This is a 25-minute side splits routine for both left and right sides. Beginners should perform splits training one time per week. After two weeks…
Teddy
This trick is placed in the Advanced tutorials because it places a lot of pressure on the arm and side. It also takes a good…
Shoulder Roll
I’ll break down three variations of this floor move. A yoga mat can make this move more comfortable if you’re working on a hard surface.…
Shoulder Stand
I’ll break this move down into steps, covering a few variations for this move. Thick yoga mats can make working on this more comfortable. Type:…
Falling Star
Before training for this trick, your Shooting star and Gemini on BOTH sides must be strong and consistent. This combo can be done fast or…
Spinning Scorpio
This is a really unique trick that isn’t used much anymore. In this tutorial, I’ll cover tips for placement and how to work with momentum…
Spinning V
This move requires a good deal of control. That means it requires upper back/shoulder and abdominal strength to control the move. I’ll break it down,…
Split Hip Hold / Jade
This is an advanced hip hold often called the Jade, and yes, it’s challenging not only because of the flexibility needed, but also the skill…
Knee Hold
Not every move is right for every body. A lot of hamstring and core strength is needed to perform this move safely. Using my little…
Gemini Scorpio Switches
In this tutorial you’ll learn the secrets of how to perform multiple switches using your leg hangs, Gemini and Scorpio. Before working on this tutorial,…
Inverted Pole Split
This split requires a good deal of strength from the hands and upper body to hold it. I’ll teach you 2 variations for hand positioning…
Center Pole Split
This move requires a high level of flexibility and strength, which is why it’s listed as an advanced trick. I’ll share important techniques that will…
Floor Pole Split
I know this trick isn’t “difficult” to learn; however, the flexibility requirements are why I’ve categorized this as advanced. You’ll learn about hand placement and…
Aerial Pole Split
This move requires a high level of flexibility, which is why it’s placed in the Advanced section. You will also need a solid side pole…
Reverse Inverted Thigh Hold
The key to this move is to pay special attention to the points of contact. This is not a fundamental pole trick, so it’s perfectly…
Jackknife
Once you understand the concept of the cartwheel mount, you can try the Jackknife. Some may even find this one easier than the cartwheel because…
Scorpio Handstand
Once you have solid control of your Scorpio and Thigh holds, you can move on to the scorpio handstand! Using proper positioning will make for…
Allegra
Having a solid Scorpio and Jade/hip hold will be very helpful when you begin to train for this trick. I’ll teach you two methods of…
Booty Shake
BOOTY: Again, keeping the legs straight can make this one easier. RELAX and wag your tail!
Booty Wiggle
BOOTY: Remember to keep your knees straight. If your knees bend, the wiggle motion won’t travel through your legs as well. HAVE FUN!!
Stand Up
You should always practice your chair dance using a chair with a hard seat. This rule is very important here.
Mouse Trap
A view to die for. This move is more advanced due to its inverted nature but is well worth the time spent learning.
Clothing Props
Clothing isn’t just for covering up. Learn how to use your wardrobe to add fun and excitement to your dances.
Thigh Money Invert
After mastering the chair invert, you can move on to this amazing move. NOTE: The chair is resting on the back of the traps, not…
Basic Chair Invert
If it is painful to place the chair directly on the upper trapezius/neck, use a soft towel or blanket in your routine and then place…
Lap Dance Tips [FREE]
Welcome! I hope you all enjoy these original videos filmed by myself and OG member SashaPoles! The tips in this video will provide a great…
